Losing 3 kg in 1 day requires actions like cutting down on salt, drinking lots of water, staying away from beans, eating more fibrous foods, having carbonated drinks, following a balanced diet plan, and doing HIIT workouts. But it’s important to know that losing weight so fast is usually because your body loses water instead of fat, but these tricks aren’t safe or long-lasting. The idea of how to lose 3 kg in 1 day often means losing water weight, not actual fat, which only lasts for a while. Losing 3 kg or about 6 pounds in 1 day is very rapid weight loss and not generally recommended. What’s more, this kind of quick weight loss can hurt your health, which might lead to problems like not having enough water in your body, missing essential nutrients, and losing muscle.
Is it Possible to Lose 3 kg in 1 Day?
Yes, it is possible to lose 3 kg in 1 day, but a very small amount of weight can be lost within a very short period of time by some fad diet or through loss of water. Most of the weight one loses through low calorie foods and diets like the 1-Day Diet will most likely be water and not fat, and this lost weight could easily come back once you start eating normally again. For long-term changes in your life, you need more commitment to lifestyle and dietary changes.
Research shows that going down 1-2 pounds (0.45-0.9 kg) each week is safe and lasts longer. And, if you crash diet, you lose water weight, and it comes with health dangers like messing up with your electrolytes or heart problems. Therefore, to lose weight and keep it off, you must change how you live.
10 Ways on How to Lose 3 kg in 1 Day
Getting rid of 3 kg in a day means you need to take steps that get you quick results, like cutting down the water your body holds. But, before trying extreme methods, you should know the risks of attempting how to lose 3 kg in 1 day. When you look at what science says and what happens in real life, you learn that while some of these ways can reduce your weight fast, they will only keep you healthy for a short time. So here’s a list of 10 methods backed by research to help you lose weight quickly.
- Eat Smaller Meals
- Reduce Salt Intake
- Drink More Water
- Avoid Eating Beans
- Increase Fiber Intake
- Add Carbonated Beverages
- Eat a Balanced Diet
- Control Portion of Each Meal
- Follow HIIT Exercise Routine
- Take Good Sleep
1. Eat Smaller Meals
Eating often but in small portions keeps hunger away and cuts down on calories. If you eat small meals more often, your blood sugar levels stay even and don’t spike as much. A study showed that people who had six small meals a day and followed 30 30 30 rule for weight loss cut their calorie intake by 3% compared to those who stuck with three big meals.
2. Reduce Salt Intake
If you eat less salt, you won’t hold onto as much water, and cutting back on salt can help you lose a little body weight. To get specific, reduce sodium intake by 1000 mg daily, and you could lose 1.2 kg quickly because of less water weight.
3. Drink More Water
Hydration keeps your metabolism healthy, and drinking 500 ml of H2O can increase your metabolic rate by 30% for about 30 to 40 minutes. Drinking water before eating a meal helps you feel full and might cut down the calories you take significantly. For example, participants in one study who drank water before their meals ate 75-90 fewer calories each time.
4. Avoid Eating Beans
Beans can cause bloating due to their high fiber content, which might lead to increased gas production and bloating, which in turn affect short-term weight. On average, individuals may experience a 5-10% increase in abdominal bloating after consuming high-fiber beans.
5. Increase Fiber Intake
Fiber makes your digestion smooth and keeps you feeling stuffed longer. Research indicates boosting your fiber by 14 grams, can lead to severe weight loss. People who did so cut their calorie consumption by 10% and lost 2 kg across four months by following Low budget diet plan for weight loss.
6. Add Carbonated Beverages
These carbonated drinks can trick your belly into feeling full without packing any calories. Research reveals that people who drank carbonated water felt 16% more full than those drinking plain water, which helped them lose the amount they ate.
7. Eat a Balanced Diet
Making sure you take in vital nutrients is key to staying healthy and eating right with a mix of lean meat, healthy fats, good oils, protein rich foods and complex carbs, which can keep your energy up and get your metabolism healthy. The research found that people on a diet packed with these things reduce an extra 2.3 kg in 12 weeks than those on a regular diet.
8. Control Portion of Each Meal
Checking the size of your meals could cut down on the calories you eat. People often eat more when they’re served, so grabbing a smaller plate and being aware of what you’re eating might help you eat less. The research noted that those who went for smaller plates ate 22% fewer calories every time they sat down for a meal.
9. Follow HIIT Exercise Routine
If you are aiming to burn off some calories fast, High-Intensity Interval Training (HIIT) could be your way out. There was this study that showed HIIT significantly reduces body fat. People who Buy Weightloss diet plan and do HIIT thrice a week, sweating it out for 20 minutes each time, dropped like 2 kg of pure body fat after 12 weeks.
10. Take Good Sleep
Having sound sleep supports metabolism and weight loss, and poor sleep is linked to higher body mass index (BMI) and weight gain. Researchers figured out that getting a solid 7-8 hours of sleep each night amps up your chances of dropping weight by 50%, compared to those who catch 6 hours of sleep.
All these benefits will help you out with How to make a diet chart. Now let us have a look at diet plan for losing 3 kg in a single day.
Diet Plan to Lose 3 kg in 1 Day
To lose 3 kg in one day, a strict diet plan focusing on minimal calorie intake and maximum water loss is necessary. Below is a suggested diet plan:
- Breakfast: Green tea, an apple
- Mid-Morning: Cucumber slices
- Lunch: Small salad (lettuce, tomato, no dressing)
- Afternoon: Green tea, a handful of almonds
- Dinner: Grilled chicken breast, steamed broccoli
- Evening: Herbal tea
Foods to Avoid When Losing 3 kg in 1 Day
If you’re trying to lose 3 kg in a day, it’s super important to cut out some foods that have loads of calories, sugar, and salt, which can mess with your body, making it hold onto water, increase your calories, and make you feel bloated. That’s the opposite of losing weight fast. Research has figured out what you shouldn’t eat if you want to speed up losing weight. Here are some foods to avoid when trying to lose 3 kg in 1 day.
1. Sugary Drinks
Beverages like soda, fruit juices, and energy drinks are high in sugar and calories, contributing to weight gain. A study signifies that individuals who consumed sugary drinks daily gained 1.5 kg more over four years compared to those who did not.
2. White Bread and Pastries
High in refined carbohydrates and sugar foods can cause rapid spikes in blood sugar levels. Research indicates that a high intake of refined carbs is linked to a 30% increased risk of obesity and weight gain.
3. Processed Snacks
Items such as chips, crackers, and packaged snacks often contain high levels of sodium and unhealthy fats. A study by the National Institutes of Health (NIH) found that a diet high in ultra-processed foods can lead to an average weight gain of 0.5 kg in just two weeks.
4. Fried Foods
Foods like French fries and fried chicken are high in unhealthy fats and calories. A study showed that regular consumption of fried foods was associated with a 25% higher risk of obesity.
5. High-Sodium Foods
Foods like canned soups, deli meats, and fast food contain high levels of sodium, which can cause water retention and bloating. According to research, reducing sodium intake by 1000 mg per day can lead to a loss of up to 1.2 kg of water weight over a few days.
6. Ice Cream
High in sugar and fat, ice cream can contribute to significant calorie intake. The research reports that frequent consumption of high-sugar desserts is linked to increased body fat and weight gain.
Avoiding these foods and focusing on nutrient-dense, low-calorie options can help you achieve the goal to lose 3 kg in 1 day. In the next section, let’s learn How to calculate calorie requirement.
How to Calculate Daily Calorie Intake to Lose 3 kg in 1 Day?
Knowing your Basal Metabolic Rate (BMR calculator) is very important if you desire to achieve rapid weight loss. BMR is the measure of the amount of calories that are necessary for your body to run at rest. This makes a calorie deficit necessary for losing weight by consuming fewer calories than your BMR.
Example Calculation:
Calculation of person’s BMR: For a 30-year-old female subject whose height is 165 cm and weight is 70 kg, according to the Harris-Benedict equation, her BMR will be as follows :
- BMR = 655 + 9.6 × (weight given in kg) + 1.8 × height given in cm – 4.7 × age given in years
- BMR = 655 + 9.6 × 70 + 1.8 × 165 – 4.7 × 30
- BMR = 655 + 672 + 297 – 141.
- BMR ≈ 1483 calories a day
Caloric Intake to Lose Weight
In order to achieve a drastic weight reduction of 3 kg in just one day, one needs an extreme caloric deficit. Reducing caloric intake to approximately 800-1000 calories per day there is a huge deficit created. For example,
- Now, if the intake per day is 1000 calories, then deficit = BMR Intake.
- In this case, deficit = 1483 – 1000.
- A deficit of 483 calories per day
Weight Loss Calculation
One pound of fat equates to approximately 3500 calories. A weight loss of 3 kg, which is equivalent to a loss of roughly 6.6 pounds, would translate to a total deficit of around 23,100 calories. In this case, an intake deficit of 23,100 calories in a single day will be too drastic and unrealistic. It would be a near zero caloric, hence unsafe and unsustainable, intake per day.
BMR Calculators
While there are many online Daily calorie intake calculators that use equations, such as the popular Harris-Benedict equation, to estimate BMR, it’s important to apply these numbers with caution. Consuming fewer than 1200 calories per day is associated with negative health effects and nutritional deficiencies. It’s crucial to ensure that the calories consumed are nutrient-dense to maintain health while achieving rapid weight loss. Extreme calorie restriction can lead to short-term results but may result in muscle loss, metabolic slowdown, and other health complications. It’s vital to be aware of these potential risks when considering rapid weight loss.
Is it Healthy to Lose 3 kg in 1 Day?
Lossin 3 kg within one day is considered very dangerous and could lead to several adverse health effects. According to one particular study, severe calorie loss and extremely low levels of hydration massively reduce body fluid levels, the first signs of which are dizziness, lethargy, and headaches. Furthermore, most fad diets promise to teach how to lose 3 kg in 1 day. However, evidence has proven on many occasions that they do not function well.
There is a possibility of extreme calorie restriction causing deficiency of very important nutrients such as vitamins A and D and calcium. For instance, one study indicates that a diet of less than 1000 daily calories can cut the intake of crucial nutrients by as much as 50% when compared with a nutrient-rich diet. Another report says that a very low-calorie diet can decrease the metabolic rate by up to 20%, thereby making it harder to maintain weight loss over time. Given these risks, the NIH does not recommend such drastic methods and instead states that sustainable weight loss is achieved through gradual changes in diet and regular physical activity.
Expert Review on How to Lose 3 kg in 1 Day
According to Dr Ayush, a certified nutritionist, most of the weight lost so rapidly consists of water weight as compared to fat. That would eventually become the reason for dehydration and an electrolyte imbalance. Rapid methods that enable weight loss are more likely to burn muscle rather than fat, as claimed by research and various studies. Therefore, extreme calorie reduction decreases one’s metabolic rate by up to 20%, making it harder for people to maintain lost weight. Dr Ayush says gradual and sustainable dietary changes are necessary for healthier weight management since quick fixes rarely work effectively or safely in the long term.
Reference
Amin, Shilpa. n.d. “Losing weight after 50: Tips for maintaining a moderate weight.” MedicalNewsToday. Accessed July 27, 2024. https://www.medicalnewstoday.com/articles/how-to-lose-weight-after-50.
Kubala, Jillian, and Daniel Bubnis. 2021. “Losing a Pound a Day: How to Do It, and Is It Safe?” Healthline. https://www.healthline.com/nutrition/losing-a-pound-a-day.
“Weight-Loss and Maintenance Strategies – Weight Management.” n.d. NCBI. Accessed July 27, 2024. https://www.ncbi.nlm.nih.gov/books/NBK221839/.
FAQs
1. Can you lose 3 kilos in 1 day?
Losing 3 kg in one day is very rapid and not generally recommended. While it might be possible through drastic measures, the weight often returns shortly after. It is unsafe and unsustainable.
2. Is losing 3 kg noticeable?
You need to lose no specific amount of weight to see a difference. It varies from person to person. Some might notice a big change with 5 kg, and others might need to lose 10 kg to see significant differences. It’s about more than just the number on the scale.
3. How quickly can you lose 3 kg?
Losing 3 kg quickly often involves losing water weight, not fat. Sustainable fat loss usually happens at a slower rate of 0.5-1 kg per week with a balanced diet and exercise.
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